Tel: 424-263-4559

Email: crossfitlomita@outlook.com​
 

Contact Us:
Socialize With Us:

Location​​​​​​:2018 Lomita Blvd. Suite 10
Lomita, CA 90717

November 19, 2019

Monday 

A)warm up

B)deadlifts E4MOM

3x5-10

C)5x E2MOM

-50m farmer carry (ahap)

-amrap burpees

Bootcamp/Monday 

Same as CF

Tuesday 

A)warm up

B)wod prep/instruction

C)”Nancy”

5x

-400m run

-15Over Head Squats 95/65

Bootcamp/Tuesday

Same as cf

Wednesday 

A)

B)

C)

Thursday 

Friday 

Saturday 

November 10, 2019

Veteran’s day/Monday 

5am-7am strength first class/open gym 

715am bootcamp With Marivic

Wod TBD

830am CrossFit/bootcamp

Partner or team of 3 hero wod, 1 works partner rests. 

“Bert” 

50 burpees

400m run (together)

100 push ups

400m run

150 lunges 

400m run

200 squats 

400m run 

150...

November 5, 2019

Monday 

A)warm up

B)tempo deadlifts 

E3MOM 5x5

C)5x

10 KB swings 61/44

10 burpee bar taps. 

Tuesday 

A)warm up

B)row 

10rounds for cals 

:30sec on

:30sec off 

C)Tabata Strict pull ups

D)Tabata push ups 

Wednesday 

A)warm up

B)strict press 

E4MOM 3x8

C)back squat 

E4MOM 3x10

D)100 air squat...

October 27, 2019

Monday 

A)warm up

B)push press 

E2MOM

5-5-5-5-5

C)amrap 14

150m run

15 sit ups

10 DB Shoulder to over head 50/35

(5/each side) 

Bootcamp

A)warm up

B)for time

800m run

25 v-ups

1k Row, or ski

50 sit ups

1k Row or ski

25 v-Ups

800m run

C)with remaining. Class time practice lunges utilizing...

October 21, 2019

Monday 

A)warm up

B)deadlifts 

E4MOM  

5-10@70%

5-10@65%

5-10@60%

C)3x

300m run 

15 pull ups 

D)cool down/Thriller 

Tuesday 

A)warm up

B)50 busters for time 50s/35s

C)thriller 

Wednesday

 A)warm up

B)1 mike run for time

C)back squats E4MOM

9-12@70%

9-12@65%

9-12@60%

D)thriller

Thursday 

A)war...

October 12, 2019

Monday/Columbus/Indigenous Peoples day

5am-630am open gym

9am Crossfit 

10am Crossfit 

A)warm up 

B)wod 1 (fallout prep)

Amrap 4 cal row 

Then 4 min to work to a heavy of the “fallout complex” 

-1 clean (any)

-1 Hang clean (any)

-1 front squat 

C)”tummy time” 14 min cap

15-12-9-12...

October 6, 2019

Monday

A)warm up 

B)deadlift E4MOM  3x5-10 Reps

5-10@70 plus%

5-10@65 plus%

5-10@60 plus%

C)800m run for time. 

Tuesday 

A)warm up 

B)”Annie”

50-40-30-20-10

Double unders 

Sit ups

C)”Gwen”

15-12-9

(Unbroken) Clean n jerks 

Wednesday 

A)warm up

B)Strict Press E4MOM

7-10@70%

7-10@65%

7-10@60...

September 29, 2019

Monday
A)warm up

B)deadlifts E4MOM 65-85%
Maintain or increase weight.
TNG 5-4–3-3-3

C)team of 2, 1 works 1 rests. Adhere to special instructions where only partner A or partner B only goes. Sprint chipper.

(If an odd team of 3 increase reps/cals to 55 broken up any way...

September 22, 2019

Monday 

A)warm up

B)deadlift 

E4MOM 3x5-10

-5-10@ 70plus%

-5-10@ 65plus%

-5-10@ 60plus%

B)for time. 

15,14,13,12,11,10

-Burpees 

-strict KB highpulls 61/44

Tuesday 

A)warm up

B)wod prep/instruction 

C)”Cindy in drag”

Amrap 20

5 pull ups

10 push ups

15 squats 

50 tire drag or sled push

Wed...

September 11, 2019

Monday 

A)warm up 

B)”fallout 2019 complex” 

E2MOM   5

1 clean (any)

1 Hang clean (any)

1 front squat 

(Work to a heavy)

C)September Bday wod.

Honoring our loyal members and staff. 

JC, Sandra D, Coach Christie, Susana, John Cacho, DR Fred, Rasheed, Munnazzah, Bronson, Roxy, Jo...

Please reload